Total Daily Energy Expenditure.
To find your macros we need to find your TDEE. How much energy (calories) you use each day. We burn most our calories each day 3 ways;
- Performing basic, life sustaining tasks. Like breathing and your heart beating.
- Digesting food.
Using a TDEE calculator plug-in some basic numbers and BAM! You have your estimated daily calories! We recommend being a little modest with the activity level option…you may ‘workout’ 6x/week but if the majority of the day is spent in an office chair then choose ‘moderate exercise’ not ‘heavy’.
Tweaking to meet your goals
So now that we have our calories we need to tweak them slightly to meet our goals!
If the goal is to stay the same bodyweight then we can just use our TDEE number.
If weight loss is the goal then we recommend starting at a 10-15% calorie deficit. For example, with a TDEE of 2500cal cut it down to 2250-2125cal per day. This deficit will promote fat loss while maintaining lean muscle mass. Muscle is extremely beneficial in our weight loss journey so jumping into a GIANT deficit to lose bodyweight fast isn’t ideal. We will end up losing a large amount of muscle with the fat. Diets that focus on big deficits and quick results rarely help us keep the weight off long term.
To gain muscle we need to get into a calorie surplus! 10% should do the trick. Based on our TDEE of 2500 we would start at 2750 and adjust from there.
Your TDEE Change
Every 5 pounds we recommend changing up your numbers by recalculating your TDEE. As your body changes it’s calorie expenditure will change too.
Setting Your Macros
Alright, you’ve made it to the last step, setting your macros. Macros, short for macronutrients, are Proteins, Fats, and Carbs.
Using a macro tracking app like MyFitnessPal or Mike’s Macros you can set the amount of calories and macros split that makes up those calories to support your goals. In general we like to put our weight loss nutrition clients on a 40% Protein, 30% Fat, 30% Carbs split. If our clients goal is Recomp, Muscle Gain, or Athletic Performance then the split is changed to 40% Carbs, 30% Protein, 30% Fat.
These are just general macro guidelines and will require some adjusting and experimenting as each person is different!
Still need some help with your nutrition and macros? Send us an email and let’s get you started on our Revelry Nutrition Program. Accountability + Macros = RESULTS.